MyHealthyFeet
Patient education from a podiatrist
Ankle Sprain Recovery: RICE and Return to Activity
Ankle sprains are one of the most common injuries, and most heal completely with simple home care. The first 48 to 72 hours matter most. Following the steps below correctly can shorten recovery by weeks.
1 First 48 to 72 hours: RICE
- R — Rest: avoid weight on the ankle; use crutches if needed
- I — Ice: 15 to 20 minutes, 3 to 4 times daily, with cloth between ice and skin
- C — Compression: ACE wrap snug but not tight; remove at night
- E — Elevate: ankle above heart level when sitting or lying down
- Take over-the-counter ibuprofen or naproxen as directed for pain and swelling
2 Days 3 to 14: gentle movement
- Begin gentle ankle circles when pain allows
- Alphabet exercises: trace letters with your big toe, both directions
- Gradual weight bearing as pain decreases
- Walking shoes with good support; avoid flip-flops
- Continue ice after activity for the first 2 weeks
- Resume normal walking before running or sports
See a doctor today if:
- You cannot put any weight on the foot
- Severe pain, swelling, or visible deformity
- The ankle looks crooked or misshapen
- Numbness or color change in the foot or toes
- Sprain is from a high-energy injury (fall from height, sports collision)
- Pain has not improved at all after 5 to 7 days
Prevent re-injury
- Most reinjuries happen within 12 months — keep up strengthening
- Wear ankle braces during high-risk activities (basketball, hiking)
- Single-leg balance exercises (30 seconds each, 3 reps daily)
- See a podiatrist if you sprain the same ankle 3 or more times